CROSSFIT
MetCon
For conditioning sets A,B, and C, rest as needed between ALL sets.
A. 3 Sets of:
7/9 Calories Assault Bike
50m Sprint
B. 3 Sets of:
7/9 Calories Assault Bike
100m Sprint
C. 3 Sets of:
7/9 Calories Assault Bike
200m Sprint
D. 10 Rounds For Time of:
2 Tire Flips
4 Weighted Box Overs (20/24″, 1/1.5 Pood)
6 SDHP (65/95#)
CROSSFIT
Midline
3 Rounds NOT For Time of:
10/Leg Zombie Walk
10/Side Stagger Stance Good Mornings
10/Side SL RDL
Strength
Sumo Deadlift 10-8-6-4-2
MetCon
For Time:
62 HSPU
8 OH Squats (105/155#)
CROSSFIT
Strength
EMOTM 10 Minutes of:
-2 Back Squat @ 75%
Pause Back Squat (10s) 5×1 @ 55%
Gymnastics
Headstand/Handstand Drills
Hollow Rocks
Baseline
30s MAX Calories Assault Bike
CROSSFIT
Strength/Lift
Power Clean + Clean 7×1 (Increasing Weights)
MetCon
Plyometrics – 20 Minutes
CROSSFIT
Midline/Posture
60s Plank
15 GHDSU/Wt’d Situps
80′ OH Earthquake Walk
10 Banded Lat Pull Downs
Lift
EMOTM 10:
Push Jerk (2) + Split Jerk
Seated Press 3×8
MetCon
27-21-15-9 For Time of:
KB Swings (1/1.5 Pood)
Burpee To Plate
